Types Of Training And Trainig Methods Flashcards
(21 cards)
What are the 4 types of training ?
- aerobic
- anaerobic
- flexibility
- strength training
What are the 4 training methods for aerobic training?
- continuous
- fartlek
- aerobic interval
- circuit
What is continuous training method and give the best suited sport example.
Training in a steady intensity with 20+ minute intervals.
Sport: jogging, swimming, cycling
What is fartlek training method and give the best suited sport example.
Continuous training at different intensities.
Sport: soccer, volleyball, basketball
What is aerobic interval training method and give the best suited sport example.
Trading at alternative periods of work and short breaks (3:1 ratio).
Sport: any sport that uses aerobic training for the majority of the time. Soccer
What is circuit training method and give the best suited sport example.
Training in circuits, succession of specified exercises.
Sport: any
What is the anaerobic training interval? And who is it suited for (athlete)?
Doing a High intensity activity for a Short duration then a Limited recovery ( minimum 2min).
- Suited to speed and power athletes eg. Sprinters
What are the 4 flexibility trading methods ?
- ballistic
- PNF
- dynamic
- static
What is ballistic flexibility training? Which athlete would use it the most?
Repeated movements that loosen the muscles and ligaments which also allow athletes to gain strength.
E.g swinging
[Ballistic Bouncing]
Sport: Dancers, gymnasts, soccer players
When should athletes use ballistic flexibility performance? (Before or after game)
Before, as they will risk injuring themselves if they did ballistic training after their session as athletes muscles and ligaments are usually tightened after performance.
What is PNF flexibility training? Which athletes would use it the most?
Static stretches that are preformed with a partner (or wall) to help further stretch the muscle.
Athlete: gymnasts, cricket bowler
When would an athlete preform PNF flexibility performance?
Before performance as it could cause serious injury if done after performance. This is due the muscle being tight after performance.
What is dynamic flexibility training? Which athlete would benefit most out of using it?
Using a range of movement with motion and speed but staying in one position.
E.g squats, jumping jacks, arm circles
Athlete: any - soccer player
What is the significance of using flexibility training?
It increases Range Of Movement (ROM)
What is static flexibility training? Which athlete uses it most?
Stretch’s held for 10-30 seconds
Athlete: gymnasts, dancers
What is dynamic flexibility training preformed?
After sport as it loosens back the muscles without putting much pressure on them.
When would athletes preform static stretches?
Before preformance
what are the 3 strength training methods?
- free/fixed weights
- elastic
- hydraulic
what is free/fixed weight training?
training with weights
e.g free weight training using dumb bells for bicep curl, fixed weight-weight stack
what is elastic training?
Training with an elastic band which increases the intensity of training and allows for muscle hypotrophy.
what is hydraulic training?
training with machines that use water as resistance (instead of weights).
e.g rowing machine
